0:00 There are more than seven thousand nerve endings in each of your feet.0:12 In our last session together, we practiced the gentle art of letting go.0:24 Tonight, we’ll build on that release, inviting a deep and quiet rest into the body itself.0:39 So find your comfortable place now.0:45 Settling into the position that feels most restful for you.0:56 Allowing your eyes to softly close whenever you are ready.1:06 There is nothing else for you to do.1:12 Nowhere else for you to be.1:16 Simply arrive.1:19 Here.1:20 And begin to notice your breath.1:25 Not changing it in any way.1:30 Just feeling the gentle rise on the inhale.1:37 And the soft fall on the exhale.1:43 Each breath, an invitation to sink a little deeper.1:52 A little more fully into this moment of quiet.1:59 Now, bring your awareness all the way down.2:07 Down to the very tips of your toes.2:13 Simply noticing them.2:16 Can you feel the space between each toe?2:23 With your next soft exhale, imagine any tension just melting away from your toes.2:37 Leaving them soft, and warm, and at ease.2:44 Allow this feeling of softness to travel into the soles of your feet.2:56 Across the arches.2:59 And into your heels, letting them feel heavy and supported.3:09 This gentle awareness now flows upward into your ankles.3:19 Your lower legs.3:22 Your calves.3:24 Releasing any holding from the day.3:30 Just letting it all dissolve with the out-breath.3:38 Feeling this wave of relaxation as it moves into your knees.3:49 And then up, into the large, strong muscles of your thighs.3:59 Front and back.4:01 Simply allowing them to be heavy.4:07 Soft.4:08 And completely still.4:12 Now, let your awareness rest in your hips and your pelvis.4:22 A place where we often hold the weight of our day.4:30 With your exhale, just give that weight permission to release.4:41 To drain away.4:43 Letting your lower back soften and spread.4:50 Allowing your belly to be soft.4:56 Rising and falling gently with each quiet breath.5:04 This feeling of ease now drifts upward.5:11 Into your chest and your upper back.5:17 Feeling the space around your heart.5:23 And now your shoulders.5:27 Let the shoulders drop away from the ears.5:34 Releasing them completely.5:39 This sensation of release flows down both of your arms.5:48 Through your elbows.5:52 Your forearms.5:54 All the way to your wrists, your hands, and each of your fingers.6:05 Your hands are resting now.6:10 Heavy and calm.6:13 Finally, bring this gentle attention to your neck and your throat.6:24 Allowing any tightness to simply melt.6:31 Let your jaw be slack.6:34 Your tongue soft in your mouth.6:40 The little muscles around your eyes, smoothing out.6:48 Your forehead, broad and peaceful.6:54 And now, let your awareness rest at the very top of your head.7:05 Feeling your entire body, from toe to crown, held in this soft, quiet awareness.7:19 Whole.7:20 Peaceful.7:21 And at rest.7:23 There is nothing left to do now, but sleep.7:31 Rest well.
